8/27/2019 Workout Programs

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Personalised Workout
Introduction
Below are your four one-week workout programs. Although you can assign one program to each week, we
would advise you select one weeks workout and repeat that week for all four weeks - everything is updated
every four weeks at JRF. Changing your entire workout program every week is generally considered too
frequent: however, it is up to you at the end of the day.
Weight
You will notice the weight to lift is not mentioned in your workout program, this is simply because we
cannot do so safely without being there in person. For a detailed explanation on how to go about selecting
what weight to use please visit the following link:
https://desk.zoho.com/portal/josefrakichfitness/kb/articles/weight
Rep Ranges
Your reps and sets are displayed like this: 15/12/10. This means three sets total; one set of fifteen; one set
of twelve; and one set of ten. For a detailed explanation on rep ranges please visit the following link:
https://desk.zoho.com/portal/josefrakichfitness/kb/articles/jrf-rep-ranges-explained
Rest Time
Generally speaking youʼll want to rest for about forty-five seconds between sets; however, this will vary
circumstantially. For a detailed explanation on rest time between sets please visit the following link:
https://desk.zoho.com/portal/josefrakichfitness/kb/articles/what-is-the-optimal-time-to-rest-between-
sets
Rest Days
Your workout program days are numbered: one, two, three, four, five, and six, depending on how many gym
sessions per week you have selected. These days do not necessarily need to correspond with a static day
of the week. Eg. Day one always falling on a Monday. Please feel free to take your rest days as you best see
fit. You may like to rest every third day for example, or your may wish to complete all of your workouts and
then take a rest day. Find out what works best for you and your goals.
Cardio
Cardio is only included in JRF “Cutting” workout programs. Cardio is not included in “Bulking” workout
programs; however, that does not mean you cannot do cardio. For a complete explanation on cardio please
visit the link below: https://desk.zoho.com/portal/josefrakichfitness/kb/articles/cardio

Week One
Day Three
Workout One
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8/27/2019 Workout Programs

Seated
Rows Cable Close
Lat Grip
Pull DownFront
Normal Set Normal Set
Back Back
Reps: 15/12/10 Reps: 15/12/10
Watch Video Watch Video

Standing
Pull-Over Cable Dumbbell
Row Incline
Normal Set Normal Set
Back Back
Reps: 15/12/10 Reps: 15/12/10
Watch Video Watch Video

Close
Curl Grip Cable Dumbbell
Normal Set
Alternate
Curl Bicep
Biceps Normal Set
Reps: 15/12/10 Biceps
Watch Video Reps: 15/12/10
Watch Video

Barbell
Normal Setcurl
Biceps
Reps: 15/12/10
Watch Video

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8/27/2019 Workout Programs

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